Borden Noon
Warm Up: 500m
EN-1/Kick: 800 / 200
- 2 x 50 FS Kick
- 200 BK Fins on 4:00
- 200 BK on 4:00
- 2 x 100 BK on 2:00
- 2 x 50 FS Kick
- 2 x 100 IM on 2:00 (FS-BK-BR-FS)
- 50 recovery
EN3: 800m @ 43sec/50m pace / 100 recovery
- 8 x 100 FS on 1:40, swim 1:26 (act: 1:27, 1:26, 1:24, 1:24, 1:24, 1:24, 1:24, 1:20)
- 100 recovery
LAP: 250 / 250 recovery
- 4 x (50 Fast, 50 easy) on 2:15
- 2 x (25 Fast, 25 easy) on 1:30
Swim Down: 200m+